In winter, the days get shorter and directly affect our mental and physical health. Our need to sleep longer is starting to kick in, and all of these things combined can hurt our productivity.
It's with you, and all of us who have just started the week feeling exhausted and wanting to stay in bed all day, in mind that we came up with this simple item. We look at the benefits of different foods, their characteristics , and how they help us feel more active so you can start your days with more energy today.
What do I need to regain my energy?
Let's examine what helps the body regain energy and boost its immune defenses and take advantage of this winter period to resume healthy eating and good reflexes. For example, one of the main reasons for energy loss is dehydration , and it can be hard to tell.
It is well known that to maintain proper hydration it is necessary to drink at least one and a half liters of water a day . And we know that foods rich in minerals such as iron play a major role in combating fatigue by allowing good oxygenation of the organs. The consumption of proteins , various legumes and citrus fruits rich in vitamin C also stimulates the process to restart the organism.
There are a number of other foods that help the body's stimulation process. Let's take a closer look at some interesting examples to increase our energy.
Omega-3: fish and seafood
Omega-3s are known to have tremendous beneficial effects on the heart system , protecting us to a great extent from common heart complications after a certain age. Omega-3s act in our system as an anti-inflammatory, opening the blood vessels and thus preventing heart and stroke accidents, which promotes the activity of the body.
Fatty fish are the main source of omega-3s. We find it in fish such as salmon, cod, sardines and tuna. Research provided by the US Food and Drug Administration (FDA) recommends eating fish at least twice a week.
Eggs and meat as sources of protein
Proteins are molecular nutrients composed of amino acids that can also serve to strengthen hair, nails and skin and antibodies. They are the ones that also help us to properly absorb minerals in the body, and are the right complement to stimulate the energy of our body . They even aid in the healing of muscle tissue and bones.
Rich in protein, promotes the absorption of iron, you have understood that these foods are an ideal source of energy for athletes, or anyone looking to get in shape!
Foods such as red meat and white meat are an excellent source of protein , providing up to 20% per 100 grams of intake.
Thus, rich in protein, promotes the absorption of iron , you have understood that these foods are an ideal source of energy for athletes, or anyone seeking to be in shape.
Dark chocolate is also a high energy food which contains a very good source of fiber, copper, magnesium, manganese and potassium, iron, zinc, vitamins B1, B2, B6, B9.
Kiwi, oranges and tangerines: fruits that provide us with vitamin C
Vitamin C is very important in the body and the immune system. It helps the system to absorb iron in the body , thus functioning as one of the main responsible for the growth and development of the body. In this process, it helps the systems to function, thereby providing a large amount of energy.
It is also responsible for the production of proteins, which we discussed earlier. It also participates in the healing of skin wounds and in the maintenance of bones and teeth. Several aspects make this vitamin important, but where is it found?
Citrus fruits, so called because of their citric acid content, have a very high concentration of vitamin C. It is found in fruits such as kiwi, grapefruit, orange, tangerine, clementine and lemon.
In whole fruit or in the form of fruit juice, you can consume it during your breakfast, to give you a natural boost , without the help of food supplements!
Dried fruits: foods to boost your body
They are often considered high fat foods, and yes, dried fruits and pulses retain up to 50% fat depending on the species, but don't let that fool you. It is other elements rich in iron of vegetable origin and in vitamins B and E and their energy density, approximately 160 kcal per 100 grams, which make the difference.
Its content of monounsaturated fats, that is, molecules of healthy, unsaturated fats that help reduce cholesterol levels in the system, as well as prevent the formation of clots through a process that prevents platelets from adhering to the blood.
Winter is a season conducive to fatigue and low energy. Include these foods in your balanced meals while maintaining regular physical activity to tone up and stay in shape.